Knee Recovery

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The "Knee Recovery Program" is an 8-week program designed to help you overcome nagging or new knee pain/injuries and get you back to your daily activities, workouts, or sport(s). This program incorporates progressive, intelligent strengthening of the lower body with respect to a sensitized/painful knee, beginning with exercises that minimally stress the knee joint structures and progressing to exercises that gradually stress/strengthen the knee over time to help decrease knee sensitivity and promote knee resilience. As it was designed, each workout is to be performed every other day, 3x/week (for example, Monday-Wednesday-Friday) for 2 weeks before moving on to the next 2-week block, BUT some people will find that staying on a certain workout for several weeks may be more appropriate for them if they find benefit from it or need more time until they move on to the next phase. And that's okay! Take as long as you need on each routine...there is NO RUSH! As always, if you find that certain exercises seem to be too challenging or even uncomfortable, please don't hesitate to reach out to me via direct message (see the 3 dots at the top right corner of the app) so that I can give you a modification or alternative. P.S. If you find that you're really struggling and need something more customized/tailored to you and your individual body and situation, send me a message to set up a 1-on-1 virtual consultation, where I'll put you through a detailed movement exam and then put together your own customized program! Don't forget to leave a comment and/or review, letting me know how you like the workout! And tag me on Instagram @dr.caleb.burgess so that I can repost you and celebrate your progress!

Goal:
Rehab

Functional

8 weeks program 3 days/week 45-60 mins

Level:
All Levels

Goal:
Rehab

Functional

8 weeks program 3 days/week 45-60 mins

Level:
All Levels

Workouts

Knee Recovery - Start Here!

4.9

Tips and Advice - Knee Recovery

4.6

Knee Recovery - Weeks 1-2

4.9

Lower Body, All Levels, Legs

Knee Recovery - Weeks 3-4

4.5

All Levels, Lower Body, Legs

Knee Recovery - Weeks 5-6

5.0

All Levels, Legs, Lower Body

Just what my back and shoulders needed! Incredible increase in pain-free range of movement after only a few sessions!

Bart N.

I love your workouts. They're simple and easy to follow but exactly what I need! Thank you!

Breanna E.

Love all the practical progressions within the app that allow me to move forward at my own pace rather than force things I can't do too quickly!

Denice T.

I've been waiting for an app JUST LIKE THIS for so long! This is GOLD!

Julia K.

This app is a godsend, seriously...so well put together and easy to follow.

Tim H.

Love the lower back workouts and progressions! And I appreciate that you teach to all levels, thank you!

Ann U.

I used this app to recover from frozen shoulder. I was able to utilize the routines to help recover my mobility and strength! Highly recommend!

Jason H.

So much gold on here, thank you! Helping build a stronger body every day!

Grant B.

I cannot tell you how much you and these workouts have changed the quality of my life, so thank you!!!

Paul

You are one of the biggest reasons I am no longer in a chiropractor's office every week. It's now been a year since I last made an appointment!

Kelsie P.

I feel like every time I do one of these routines, I feel better and I move better!

Henrique

All the shoulder and scapular mobility exercises have been invaluable to me. Not flashy, but extremely effective when done right. Thank you so much!

Jenny C.

I've learned so much from you and it seems like you always put together routines that target exactly what I need. Thanks!

Will G.

It's nice to have an app from someone who actually knows what they're talking about and has a reason for designing workouts a certain way, thank you.

Dan J.

I've already benefitted so much from all of the content you've posted for free for years, so this was a no brainer! Loving the structure here, thanks!

Rich N.

Since applying the shoulder workouts, I've been able to lift about 20% more weight on my upper body lifts and do so PAIN FREE...THANK YOU!!!

Gurcharan P.

Since performing the shoulder mobility routines regularly, I'm back to playing volleyball 3 times every week without holding back! Thank you so much!

Paula G.

The key is consistency. I lacked consistency and intelligently designed workouts in the past. Now I'm consistent and have the RIGHT workouts. Thanks!

Clarisa J.

I've used this app to help improve my core/trunk awareness which has helped a lot in managing my back pain as well as the clients I coach!

Jeff A.

Working on the hip stuff for the last month and not only are they feeling buttery but the knees are feeling consistently amazing too. Thank you!

Cam F.

Just what my back and shoulders needed! Incredible increase in pain-free range of movement after only a few sessions!

Bart N.

I love your workouts. They're simple and easy to follow but exactly what I need! Thank you!

Breanna E.

Love all the practical progressions within the app that allow me to move forward at my own pace rather than force things I can't do too quickly!

Denice T.

I've been waiting for an app JUST LIKE THIS for so long! This is GOLD!

Julia K.

This app is a godsend, seriously...so well put together and easy to follow.

Tim H.

Love the lower back workouts and progressions! And I appreciate that you teach to all levels, thank you!

Ann U.

I used this app to recover from frozen shoulder. I was able to utilize the routines to help recover my mobility and strength! Highly recommend!

Jason H.

So much gold on here, thank you! Helping build a stronger body every day!

Grant B.

I cannot tell you how much you and these workouts have changed the quality of my life, so thank you!!!

Paul

You are one of the biggest reasons I am no longer in a chiropractor's office every week. It's now been a year since I last made an appointment!

Kelsie P.

I feel like every time I do one of these routines, I feel better and I move better!

Henrique

All the shoulder and scapular mobility exercises have been invaluable to me. Not flashy, but extremely effective when done right. Thank you so much!

Jenny C.

I've learned so much from you and it seems like you always put together routines that target exactly what I need. Thanks!

Will G.

It's nice to have an app from someone who actually knows what they're talking about and has a reason for designing workouts a certain way, thank you.

Dan J.

I've already benefitted so much from all of the content you've posted for free for years, so this was a no brainer! Loving the structure here, thanks!

Rich N.

Since applying the shoulder workouts, I've been able to lift about 20% more weight on my upper body lifts and do so PAIN FREE...THANK YOU!!!

Gurcharan P.

Since performing the shoulder mobility routines regularly, I'm back to playing volleyball 3 times every week without holding back! Thank you so much!

Paula G.

The key is consistency. I lacked consistency and intelligently designed workouts in the past. Now I'm consistent and have the RIGHT workouts. Thanks!

Clarisa J.

I've used this app to help improve my core/trunk awareness which has helped a lot in managing my back pain as well as the clients I coach!

Jeff A.

Working on the hip stuff for the last month and not only are they feeling buttery but the knees are feeling consistently amazing too. Thank you!

Cam F.

Testimonials

I was dealing with very severe neck spasms and horrible upper back pain to the point where I couldn't sleep at night, couldn't sit down for long durations, and it affected me in almost every possible aspect of my life. I reached out to Caleb when things hit rock bottom, after almost a whole year full of struggles. Even though it felt like everything was over for me and that I could never go back to normal, Caleb was always confident and optimistic about my recovery. Because my situation was pretty complex he notified me that recovery could take a while, and it did. But now I'm feeling like a new person and have my life back! Caleb is very professional, diligent, optimistic, and knowledgeable. His insights on how we should treat our bodies and how to grow and learn from injuries is invaluable. He definitely changed my life and I've learned so much from working with him!

Omry D.

I was dealing with pain in lots of parts of my body...knees, elbows, shoulders, ankles, fingers to name a few so I started to research for professionals that could help me. Since I did not find anyone in my country that seemed able to do it I started looking internationally and that is when I found Caleb's Instagram account and looking at his expertise, the information that he posted and the people that he had helped I decided to work with him. He helped me not only by giving me a program that would help me get better but also gave me the information to help me understand my pain, deal with it and also the ability to be in peace when something was going not so well. The reason I think working with him was an excellent choice was because he does not only know the theory but also is empathetic and knows how to communicate with his clients to give them what they need to achieve their goals. My experience with him was incredible, I never thought I would recover to the point that I did! Although you have to put in the work, I thank him for being the guide that I needed. I would definitely recommend him to people who have been dealing with any kind of pain or just for training in general!

Alejandra M.

Dr Caleb really helped me with chronic pain I had in my upper back and shoulders. I’ve been suffering from tightness for years with the occasional pinched nerve. He was as thorough as you can get doing the online assessment via video call. I was then put on a daily exercise routine that doesn’t take more than 6 minutes to finish. I’m able to workout again and go for long walks without having to worry about getting the stiffness again!

Basil A.

I have been a client of Dr.Caleb for a month and was definitely not disappointed. Unfortunately, I injured my hip in a lifting training session, and as a result, I was feeling pain and stiffness in the groin area. I consulted a couple of orthopedic doctors, and all of them advised me not to do any form of exercising for 3-6 months. Then, I found Dr.Caleb on Instagram and signed up for the online personal training rehab he offers. First of all, Dr.Caleb made me understand the cause of the pain and explain everything in detail. His program included a set of rehab exercises with clear illustrations and instructions. After two weeks, I noticed an improvement in pain and gradually resumed my workout routine with confidence. It was an excellent experience, and I highly recommend his services.

Arwa B.

I first reached out to Dr. Burgess after seriously injuring my left shoulder. I had already followed him on social media because I love his content, so I thought I'd give it a shot. I'm glad I did because our work together was great! He was very interactive with me and always available for questions and helping me reach my goals. I really liked how easy the app was to use and his video demonstrations. I am now back to 100% with my shoulder and he even helped me with lower back pain and building a stronger core. Thanks again for the help!

Miles S.

I reached out to Dr. Burgess to help me somehow, someway resolve stabbing knee pain that had plagued me a whole year after running a half marathon (which I had not wisely programmed!). Dr. Burgess walked me through a program that not only resolved my knee pain, but equipped me with tools and strategies to continue forward with my running. My highlights with him were my occasional frantic texts where I was sure I had done something wrong or made something worse, and he would talk me off my cliff and guide me back to a place of sensibility and calm! I feel like those conversations in and of themselves were worth far more than I could ever rightly express. He gave me confidence to “keep on keeping on” and kept me from my notorious “program hopping”, which was always my answer to any hurdle I previously encountered. I truly can’t say enough about the privilege it is to work with Dr. Burgess, to have him walk beside you. He not only set me up for success through the process of three months, but he gave me the reassurance that I needed to break through my pattern of knee pain. He’s absolutely the best.

Aubrey F.

I reached out to Caleb to help me with plantar fasciitis in my left foot that developed after intense training for the Army Special Forces. And I'm glad I did! Not only did he help me get back to running with my 45 lb rucksack on my back, but I was also able to return to sprinting with no issues. This was pretty amazing considering we accomplished all of this within only a month and a half...when I first contacted him I was having a lot of trouble just from standing, getting up in the morning, and regular walking. What was also cool was that he helped me recover from a right ankle sprain that occurred after a pickup basketball game that I didn't even originally reach out to him for! Caleb is the man! If you need help recovering from an injury, he's the guy to go to!

Jackson G.

For over 40 years I have had an ankle injury and over the last few years it started affecting my ability to walk up and down hills. I saw a post on Instagram from Dr. Caleb Burgess where he was discussing my specific issue. After speaking with him, I instantly knew I was in good hands. Over the last 6 months, he created a program of daily workouts, had me submit weekly reports to make sure everything was on track, and had monthly zoom sessions to reassess progress. I am so thankful to say that after his guidance, I am able to do one of my favorite activities again without the worry of re-injuring my ankle. Thank you so much Dr. Burgess!

Sheri L.

Working with Dr. Caleb has resolved a lot of the problems I was experiencing. I sprained my ankle a year ago and since then, it didn't feel stable. I did PT for a little, but didn't feel like I was heard in my requests and concerns. However with Dr. Caleb, he listens to you and understands quickly what your goals are and how to reach them. With the program that he provided, I was able to gain more strength, stability and mobility in my ankle. I felt a lot more comfortable carrying out daily activities and my daily life. He also helped me with some wrist pain that I had and through strengthening my wrist, I no longer feel any pain in the area and am able to perform my favorite activities now! What I appreciate about working with Dr. Caleb is that he provides a solid program that is easy to follow and stay consistent in, but also provides great results. Instead of telling you to stay away from exercising or your favorite activity (which was what I was told to do previously), he encourages you to modify the activities you enjoy in order to prevent further injury. He also shares what can be done to fix the problem. At first I was concerned at how PT would go through online video meetings, but with Dr. Caleb's expertise it was no problem at all and he was able to diagnose the problem and fix it without any problem. I highly recommend him! It is definitely worth it.

Esther C.

When I reached out to Caleb, I was struggling with some (post-injury) shoulder instability issues. I had lots of pain and couldn’t do overhead lifts or gymnastic movements. I chose to start working with Caleb because I noticed he had a unconventional approach towards therapy. I was tired of going to doctors and being told time would get me better or invalidating my concerns. Caleb gave me exactly what I thought I needed, a different perspective that seemed healthy and fitting. He not only listened to my concerns and understood them, but he also provided me with routines that directly addressed to my issues. He also listened and was flexible enough so that if anything wasn’t working, we’d modify it or swap it for something else. Before I started working with him, I was struggling with my left shoulder issue for over 10 months, yet in only 2 months Caleb was able to help me in ways I didn’t think possible. I had lost hope in getting better, but now I'm back to normal! Two months ago I couldn’t grab a barbell without my shoulder hurting or dislocating. Today, I am back to training and am capable of doing the things I couldn’t do before (Crossfit, olympic lifts, gymnastic/calisthenics). I would recommend Caleb to anyone, but especially to those people who are tired of trying everything to recover but haven’t seen any lasting solutions. Here’s your solution!

Paula M.

As a physical therapist myself, I can say with absolute confidence that Caleb stands out from the pack. I had been dealing with chronic knee pain for 7 years and a new onset of shoulder pain for the past year, and Caleb helped me not only solve these issues, but transform my life. If you’re looking for accountability, intelligence, and compassion, look no further; investing in working with Caleb is an investment you won’t regret!

Daniel K.

Omry D.

App Features

Reminders

Set workout reminders to stay on track!

Tracking

Track your progress and share it to Instagram

Notes & Logging

Track your weights, time, and reps. Take notes to capture your thoughts when working out

Streaks

Make sure you stay on track with your goals

Favorites

Save your favorite workouts with one tap

Stream Anywhere

Stream to your TV and laptop using Apple TV, Chromecast, Roku, or Fire TV.

Reminders

Set workout reminders to stay on track!

About Dr. Caleb Burgess

Physical Therapist and Trainer

Hi, I’m Dr. Caleb Burgess. I’m a licensed Doctor of Physical Therapy, a certified specialist in Orthopedic Physical Therapy through the American Board of Physical Therapy Specialties, and a Certified Strength and Conditioning Specialist through the National Strength and Conditioning Association. I've been practicing as a physical therapist for over 8 years and as a trainer/strength coach for over 12. After receiving my Doctorate in Physical Therapy (DPT), I spent the next two years completing a year-long Residency in Orthopedic Physical Therapy and then a year-long Fellowship in Sports and Orthopedic Physical Therapy. This advanced training allowed me to become an expert in musculoskeletal conditions both related to the general and athletic populations. Furthermore, as a strength and conditioning specialist, I am qualified to help people to develop and achieve higher level performance based goals that extend beyond traditional rehabilitation. I specialize in helping athletes and active people of all ages reach peak performance in their sport or activity of choice while helping to bulletproof their bodies to stay injury free in the process. And I should know! I’ve played sports all of my life, and was blessed to play basketball at the collegiate level (Azusa Pacific University) for 4 years from 2007-2011. During my time as an athlete, I went through my fair share of injuries and know what it’s like to be competing at the highest level only to have to claw my way back up from the bottom after getting injured. I draw on this experience to better understand what others are going through when working with them.

Frequently asked questions

What makes this app different? How do I know it will work for me?

If you haven’t had success with other workout apps in the past, you may be skeptical about this one. And I get that! But this app is different. The exercises and routines are based off experience working with thousands of people 1-on-1 and their real-life success stories. The app will also be updated weekly so that you'll always have new material to keep you motivated and ready to work! Plus, if you need help, you can message me directly if you have any questions, feedback, or simply want to share your success!

I'm a beginner, is this app for me?

No matter where you are in your fitness journey, my app can help you succeed. Workouts and programs posted in the app are for any level of fitness. Plus, I'll walk you through all exercises with easy-to-follow videos and simple written instructions. This means you’ll be able to do all the moves easily, accurately, and safely.

Do I need to purchase equipment?

It depends on the workout! A lot of the workouts require no equipment, or things that everyone has access to, like a towel. I also have workouts that require some equipment (like dumbbells, bands, or a yoga mat) and some that require more extensive equipment like barbells, weight plates, and machines (for gym based workouts). There’s something for everyone — regardless of equipment — to help you get in shape, feel better, move more easily, and move with more confidence!

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